LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

--

1-2 rounds: Clean (Cl) Grip
3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
3 x [2s Stop Above Knee Power Clean + Clean]
3 x [Clean Pull + Muscle Clean]
3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

---

HIP CLEAN PULL + MUSCLE SQUAT CLEAN
3+3@nousu 50%, 4[3+3]@55% pal 2min

--

POWER CLEAN + SHOULDER PRESS + PUSH PRESS + SPLIT JERK + SQUAT JERK
5[1+3+2+2+2]@nousu 50% pp-% pal 2min

---

KYYKKYHYPPY 3x6@tanko pal 2min

---

BOKSI TAKAKYYKKY (90°)
4@50%, 4@60%, 2x4@65% pal 2-3min

---

OHEISHARJOITTEET 2 kierrosta
8+8 KULMASOUTU LANKUSSA, yläkroppa korokkeella, DB
10+10 BULGARIAN SPLIT SQUAT
10+10 WINDMILL, DB/KB/PL

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA